Most of us need little convincing that vegetables are essential to good health. Even so, here is a quick recap on their nutritional importance, as stated by the United States Department of Agriculture:
- Vegetables are a rich source of many key nutrients, including potassium, fiber, folate (folic acid) and vitamins A, E and C.
- Studies have shown that eating a diet rich in vegetables may reduce risk for stroke, cancer, heart diseases and type-2 diabetes.
- Most vegetables are naturally low in fat and calories. None have cholesterol. So, unless you pair them with fattening sauces or cook them in too much oil, they are an excellent aid to weight loss and fitness.
- Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
- Folate (folic acid) is a much studied nutrient that helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, among which vegetables and citrus fruits are prime sources. This reduces the risk of neural tube defects, spina bifida, and other abnormalities during fetal development.
Which brings us to the question: are you getting your daily quota of vegetables? Let me quote Harvard School of Public Health here: “If you don’t count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake.”
The problem with eating veggies is quite simple: many of us simply don’t like them very much. If you are among those who turn up their nose at the sight of broccoli and beans, here are some sneaky ways to have your veggies without having to confront their blandness or simplicity.
Being the mother of a fussy eater, I long ago discovered a happy trick: There’s a ridiculously simple way to sneak more veggies into almost anything: chop them fine or grate them. This makes them easy to blend into other foods that you enjoy. So, you could knead them into dough or mix them up in your salad, without thinking, “Ugh, eggplant!”
